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Drug Description

Testosterone is a naturally occurring androgenic steroid hormone. [1]

[1] AHFS Drug Information 2007; p. 3071

Testosterone (transdermal and injection) is used to treat hypogonadism, a condition that commonly occurs in HIV infected men, particularly those whose disease has progressed to AIDS. In addition to typical manifestations of hypogonadism (e.g., impaired sexual mood and functioning, loss of body hair, gynecomastia, bone loss, impaired sense of well-being), HIV infected men with hypogonadism may exhibit a disproportionate loss of lean body mass and muscle wasting. Testosterone replacement therapy is considered the treatment of choice for androgen deficiency and AIDS wasting in this population. [1] It has been investigated to assess its efficacy in reducing symptoms of increased visceral fat in HIV infected men. [2] Transdermal testosterone has also been investigated to determine its safety and efficacy in treating weight loss in HIV infected women. [3] [4]

[1] AHFS Drug Information 2007; p. 3066

[2] ClinicalTrials.gov Testosterone for HIV-Positive Men With Reduced Serum Testosterone Levels and Abdominal Fat. Available at: http://www.clinicaltrials.gov/ct/show/NCT00009555. Accessed 05/01/07.

[3] ClinicalTrials.gov ClinicalTrials.gov - Phase II Randomized Study of Physiologic Testosterone Replacement in Premenopausal, HIV-Positive Women. Available at: http://www.clinicaltrials.gov/ct/show/NCT00004400. Accessed 05/01/07.

[4] ClinicalTrials.gov AIDS Wasting in Women - Anabolic Effects of Testosterone. Available at: http://www.clinicaltrials.gov/show/NCT00006158. Accessed 05/01/07.

Topical for transdermal absorption. [1]

Parenteral for intramuscular injection. [2]

IInjectable suspension containing testosterone 25, 50, or 100 mg/ml. [3]

Testosterone cypionate or testosterone enanthate injection containing testosterone 100 or 200 mg/ml. [4]

Testosterone propionate injection containing testosterone 100 mg/ml. [5]

Testosterone gel containing 5, 7.5, or 10 g delivering testosterone 50, 75, or 100 mg, respectively, per day. [6]

Matrix-type transdermal system delivering testosterone 4 or 6 mg per system, per day. [7]

Reservoir-type transdermal system delivering testosterone 2.5 or 5 mg per system, per day. [8]

Store testosterone gel at controlled room temperature, between 20 C to 25 C (68 F to 77 F). [9]

Store testosterone matrix-type transdermal systems between 15 C and 30 C (59 F and 86 F). [10]

Store testosterone injection below 40 C (104 F), preferably between 15 C and 30 C (59 F and 86 F), unless otherwise specified by the manufacturer. Protect from freezing. [11]

[1] AHFS Drug Information 2007; p. 3072

[2] AHFS Drug Information 2007; p. 3072

[3] USP DI 2005; p. 157

[4] USP DI 2005; p. 158

[5] USP DI 2005; p. 158

[6] USP DI 2005; p. 158

[7] USP DI 2005; p. 159

[8] USP DI 2005; p. 159

[9] USP DI 2005; p. 158

[10] USP DI 2005; p. 159

[11] USP DI 2005; p. 159

Testosterone is the principal endogenous androgen. Endogenous androgens are responsible for a number of physical conditions, including alterations in body musculature and fat distribution. [1] Loss of lean body mass is a common complication of HIV/AIDS, and HIV infected individuals undergoing highly active antiretroviral therapy (HAART) have a high incidence of lipodystrophy. Although the pathophysiologies of wasting and visceral obesity common to HIV infection are multifactorial, testosterone replacement appears to have a favorable impact on these syndromes. [2]

Testosterone produces retention of nitrogen, potassium, sodium, and phosphorus and increases protein anabolism. [3] Androgens are highly lipid-soluble and enter target cells by passive diffusion. Testosterone or the active metabolite 5-alpha-dihydrotestosterone (DHT) binds to an intracellular androgen receptor, which then translocates to the nucleus and attaches to specific hormone receptor elements on the chromosome. This process initiates or suppresses transcription and protein synthesis. Testosterone can produce estrogenic effects as a result of its conversion to estrogen. Endogenous plasma testosterone is maintained and regulated by gonadotropins within a normal range by a negative feedback system involving the hypothalamus and pituitary. Androgens also stimulate red blood cell production by enhancing production of erythropoietic stimulating factors. [4]

Esters of testosterone cypionate and testosterone enanthate given via intramuscular (IM) injection are absorbed slowly from the lipid tissue phase at the injection site, with peak serum concentrations reached about 72 hours after the dose is given. These esters' slow absorption results in a prolonged duration of action of 2 to 4 weeks after administration. By contrast, testosterone propionate given by IM injection has a comparatively short duration of action. Irritation at the IM injection site may cause erratic absorption of any testosterone ester. [5]

Transdermal testosterone is absorbed systemically through the skin. Approximately 10% of a testosterone gel dose is absorbed into systemic circulation. Increases in serum testosterone concentrations occur within 30 minutes of the application of a 100-mg dose of 1% gel. In most patients, physiologic concentrations are achieved within 4 hours, with percutaneous absorption maintained throughout the 24-hour dosing period. Serum testosterone concentrations reach steady state by the second or third day of dosing with the 1% gel. [6]

Percutaneous absorption of testosterone via transdermal systems varies considerably among individual patients; however, serum testosterone concentrations generally reach the normal physiologic range within the first day of dosing. These levels are maintained with no accumulation of testosterone during continuous dosing. Because genital skin contains high concentrations of 5-alpha-reductase, serum concentrations of the active metabolite DHT are generally in the supraphysiologic range for men following chronic scrotal application of testosterone transdermal systems. In some men, however, DHT concentrations may increase initially and then decrease to normal levels with continued therapy. [7]

In serum, testosterone is bound with high affinity to sex hormone binding globulin (SHBG) and with low affinity to albumin. The amount of SHBG in serum and the total testosterone concentration determine the distribution of pharmacologically active and nonactive forms of the androgen. [8] Approximately 40% of endogenous testosterone in plasma is bound to SHBG, 2% remains unbound, and the rest is bound to albumin and other proteins. [9]

Testosterone is in FDA Pregnancy Category X. Studies in humans have shown that androgens cause masculinization of the external genitalia of the female fetus. [10] Because the risks clearly outweigh the possible benefits in women who are pregnant or who can become pregnant, androgens are contraindicated in these patients. Women who become pregnant while receiving testosterone should be informed of the potential hazard to the fetus. [11] It is not known whether testosterone is distributed into breast milk; however, because of the potential for adverse effects in the nursing infant, androgens are not recommended for women who are breastfeeding. [12]

Protein binding of testosterone is very high (approximately 99%), with 80% binding to SHBG and 19% to albumin. The metabolite DHT has greater affinity for SHBG than does testosterone. [13]

Biotransformation of testosterone occurs primarily through the liver. [14] Both IM and transdermal administration of testosterone avoid first-pass metabolism. Testosterone esters for injection first undergo hydrolysis of the ester to the active form, free testosterone. Free testosterone is further converted into two of the major active metabolities, DHT and estradiol. The plasma half-life of testosterone is highly variable, ranging from 10 to 100 minutes. Both testosterone and its metabolites are renally excreted in urine and feces (approximately 90% and 6%, respectively, of an IM dose). [15]

[1] AHFS Drug Information 2007; p. 3070

[2] Solvay Pharmaceuticals Androgel Prescribing Information. August 2005, pp. 13, 15. Available at: http://www.androgel.com/images/ProfessionalInfo.pdf. Accessed 05/1/07.

[3] AHFS Drug Information 2007; p. 3071

[4] USP DI 2005; p. 151

[5] AHFS Drug Information 2007; p. 3071

[6] AHFS Drug Information 2007; p. 3071

[7] AHFS Drug Information 2007; p. 3071

[8] AHFS Drug Information 2007; p. 3071

[9] Solvay Pharmaceuticals Androgel Prescribing Information. August 2005, p. 3. Available at: http://www.androgel.com/images/ProfessionalInfo.pdf. Accessed 05/1/07.

[10] USP DI 2005; p. 153

[11] AHFS Drug Information 2007; p. 3070

[12] USP DI 2005; p. 153

[13] USP DI 2005; p. 152

[14] USP DI 2005; p. 152

[15] USP DI 2005; pp. 152-3

The most frequent adverse effects of testosterone include abdominal or back pain; abnormal ejaculation, or frequent or continuing penile erections; acne or local blistering of skin; anxiety; bladder irritability or urinary tract infection; breast soreness; cholestatic hepatitis, jaundice, and abnormal liver function tests; diarrhea; dizziness; edema; excessive sexual stimulation; flushing of the skin; gynecomastia; habituation; headache; hirsutism; hypercalcemia; increased serum cholesterol; insomnia; libido changes; male pattern baldness; mental depression or irritability; nausea; oligospermia; pain or irritation at injection site; priapism; prostate disorders; redness, burning, or itching at transdermal application site; retention of water, sodium, chloride, potassium, and inorganic phosphates; and seborrhea. [1] [2] [3] [4]

Frequent adverse effects among women receiving testosterone therapy include indications of virilization (amenorrhea or other menstrual irregularities; clitoral enlargement; hirsutism; and hoarseness or deepening of the voice). [5]

Pregnant women should not receive testosterone therapy because of the potential for serious harm to the fetus. In addition, pregnant women should avoid skin contact with application sites on patients because of the possibility that transdermal testosterone can be transferred from patients to their sexual partners or others in close physical contact. Potential adverse effects to female offspring exposed to testosterone in utero include clitoral hypertrophy, labial fusion of the external genital fold, abnormal vaginal development, and persistence of a urogenital sinus. [6]

[1] AHFS Drug Information 2007; pp. 3069-70

[2] USP DI 2005; pp. 154-5

[3] Pfizer Depo-Testosterone Prescribing Information, August 2002, p. 4. Available at: http://www.pfizer.com/download/uspi_depo_testosterone.pdf. Accessed 05/01/07.

[4] Solvay Pharmaceuticals Androgel 1% Prescribing Information, August 2005, p. 10. Available at: http://www.androgel.com/images/ProfessionalInfo.pdf. Accessed 05/01/07.

[5] AHFS Drug Information 2007; p. 3060

[6] AHFS Drug Information 2007; p. 3070

Because concurrent administration of testosterone with oral coumarin- or indandione-derivative anticoagulants can cause bleeding in some patients, dosage adjustment of anticoagulants may be needed during and after coadministration of the two drugs. Concurrent administration of testosterone with hepatotoxic drugs, including but not limited to abacavir, lamivudine, nevirapine, tenofovir, and zidovudine, may increase the incidence of hepatotoxicity. Patients should be carefully monitored, especially those undergoing long-term therapy or those with a history of liver disease. [1]

Increased serum levels of oxyphenbutazone have been reported in patients receiving androgens and oxyphenbutazone concurrently. The use of testosterone by diabetic patients may result in decreased blood glucose levels and reduced insulin requirements. Increased clearance of propranolol has been reported in patients receiving the drug concurrently with testosterone cypionate. [2] [3] Concurrent administration of testosterone with corticotropin (ACTH) or corticosteroids may enhance edema formation; these drugs should be combined with caution, particularly in patients with cardiac or hepatic disease. [4]

[1] USP DI 2005; p. 153

[2] Solvay Pharmaceuticals Androgel 1% Prescribing Information, August 2005, p. 8. Available at: http://www.androgel.com/images/ProfessionalInfo.pdf. Accessed 05/01/07.

[3] Pfizer Inc Depo-Testosterone Prescribing Information, August 2002, p. 3. Available at: http://www.pfizer.com/download/uspi_depo_testosterone.pdf. Accessed 05/01/07.

[4] Solvay Pharmaceuticals Androgel 1% Prescribing Information, August 2005, p. 8. Available at: http://www.androgel.com/images/ProfessionalInfo.pdf. Accessed 05/01/07.

Testosterone products should not be used in patients with known hypersensitivity to any ingredients in the preparation. Testosterone is contraindicated in men with carcinoma of the breast or known or suspected carcinoma of the prostate. [1] [2] It is also contraindicated in pregnant or lactating women and patients with serious cardiac, hepatic, or renal disease. [3]

Risk-benefit should be considered in patients with cardiac failure, cardiac function impairment, cardiorenal disease, or edema; hepatic function impairment, nephritis, nephrosis, or renal function impairment; coronary heart disease or myocardial infarction; hepatic function impairment; hypercalcemia due to metastatic breast cancer; or benign prostatic hyperplasia with urethral obstructive symptoms. [4]

[1] Solvay Pharmaceuticals Androgel 1% Prescribing Information, August 2005, pp. 6-7. Available at: http://www.androgel.com/images/ProfessionalInfo.pdf. Accessed 05/01/07.

[2] Pfizer Inc Depo-Testosterone Prescribing Information, August 2002, p. 3. Available at: http://www.pfizer.com/download/uspi_depo_testosterone.pdf. Accessed 05/01/07.

[3] Pfizer Inc Depo-Testosterone Prescribing Information, August 2002, p. 3. Available at: http://www.pfizer.com/download/uspi_depo_testosterone.pdf. Accessed 05/01/07.

[4] USP DI 2005; p. 154

Click here to search ClinicalTrials.gov for trials that use Testosterona.

Prescribing Information from the FDA Web site. More current versions may be available on the manufacturer's Web site.Bhasin S, Parker RA, Sattler F, Haubrich R, Alston B, Umbleja T, Shikuma CM. Effects of Testosterone Supplementation on Whole Body and Regional Fat Mass and Distribution in HIV-Infected Men with Abdominal Obesity. J Clin Endocrinol Metab. 2006 Dec 12; [Epub ahead of print].Crum-Cianflone NF, Bavaro M, Hale B, Amling C, Truett A, Brandt C, Pope B, Furtek K, Medina S, Wallace MR. Erectile dysfunction and hypogonadism among men with HIV. AIDS Patient Care STDS. 2007 Jan;21(1):9-19.Dobs A. Role of testosterone in maintaining lean body mass and bone density in HIV-infected patients. Int J Impot Res. 2003 Aug;15 Suppl 4:S21-5. Review.Engelson ES. HIV lipodystrophy diagnosis and management. Body composition and metabolic alterations; diagnosis and management. AIDS Read. 2003 Apr;13(4 Suppl):S10-4. Review.Hengge UR. Testosterone replacement for hypogonadism: clinical findings and best practices. AIDS Read. 2003 Dec;13(12 Suppl):S15-21. Review.

Here is the original post:
Testosterone | FDA Label - | AIDSinfo

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Carbs: What Exactly Are They?

Carbohydrates (carbs) are a macronutrient found in things like starches, grains and foods high in sugar. This includes, but isnt limited to, bread, flour, rice, pasta, beans, potatoes, sugar, syrup, cereals, fruits, bagels and soda.

Carbs are broken down into glucose (a type of sugar) in our bodies for energy. Eating any kinds of carbs spikes blood sugar levels. The spike may happen faster or slower depending on the type of carb (simple or complex), but the spike will still happen.

Blood sugar spikes cause strong insulin releases to combat the spikes. Constant insulin releases result in fat storage and insulin resistance. After many years, this cycle commonly leads to prediabetes, metabolic syndrome and even type 2 diabetes9.

In a world full of sugar, cereal, pasta, burgers, French fries and large sodas, you can see how carbs can easily be overconsumed.

According to the 2014 report by the Centers for Diseases Control and Prevention (CDC), more than 1 in 3 adults in the U.S. (86 million people) have prediabetes, a condition in which blood glucose is always high and commonly leads to type 2 diabetes and many other medical problems10.

Today, almost 1 in 10 people in the U.S. have type 2 diabetes compared to almost 1 in 40 in 1980. Fat has been blamed as the bad guy and companies have been creating low-fat and fat-free, chemically-laden alternatives of nearly every type of food in existence, yet obesity, diabetes and heart disease rates are still increasing.

Nearly 1 in 10 adults in the U.S. has type 2 diabetes, almost 4 times more than 30 years ago.

Were starting to understand that carbs in large quantities are much more harmful than previously thought, while most fats are healthy and essential.

The nutritional landscape is changing. Ketogenic diet and low carb diet groups, as well as similar dietary groups like paleo, are growing and a nutritional revolution is beginning. We are starting to realize the detrimental effects of our relationship with excess sugar and carbs.

Originally posted here:
Ketogenic Diet: The Complete Beginner's Guide

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What is testosterone?

Testosterone is considered to be the "male hormone" that's produced in men by the testes. Although women's ovaries produce some testosterone, the hormone is produced in much higher concentrations in men and it is responsible for many of the secondary sex characteristics seen in men such as a deeper voice and hair on the chest, in addition to contributing to a healthy libido, building muscle mass, and maintaining energy levels.

The problems associated with high testosterone levels are infrequent and rare in middle-aged and elderly men who are not receiving testosterone or other steroid treatments. When the testosterone level becomes out of balance, it usually becomes too low rather than too elevated.

What are the signs and symptoms of low testosterone levels in men?

The most common "out of balance" testosterone levels are found to be on the low side of normal; this occurs because a male's highest testosterone level usually peaks at about age 20, and then it decreases slowly with age. It has been suggested that a 1% decrease in testosterone level per year is not unusual for middle-aged (30 to 50 years old) and older males. While this decrease may not be noticeable in some men, others may experience significant changes starting in their middle-aged years or more commonly at age 60 and above. This drop in testosterone levels is sometimes termed hypogonadism, "male menopause" or andropause.

Low testosterone levels may result in a decline in:

Additional symptoms of in low-T in men may include:

What are normal or average testosterone levels in men?

In general, the normal range in males is about 270 to 1070 ng/dL with an average level of 679 ng/dL. A normal male testosterone level peaks at about age 20, and then it slowly declines. Testosterone levels above or below the normal range are considered by many to be out of balance. Moreover, some researchers suggest that the healthiest men have testosterone levels between 400 - 600 ng/dL.

What are the benefits of higher than normal testosterone levels?

Examples of benefits, which are modest, of men having higher than average testosterone levels include:

What are the disadvantages of having higher than average testosterone levels?

Examples of drawbacks or disadvantages of men having higher than average testosterone levels include:

What are anabolic steroids, and what their side effects?

Both men and women that utilize anabolic steroids to gain an athletic "edge" (for example, some professional athletes) or to increase muscle mass (for example, some bodybuilders) may experience high levels of testosterone and develop complications, and side effects, for example:

What is the treatment for low-T in men?

There is treatment available low testosterone levels. Doctors may prescribe medications that contain testosterone such as:

What men should not use testosterone therapy?

Not all men may be candidates for this type of treatment.

How often should a man have his testosterone levels checked?

So, how does one ensure that testosterone levels remain in balance? Some doctors suggest that monitoring testosterone levels every five years, starting at age 35, is a reasonable strategy to follow. If the testosterone level falls too low or if the individual has the signs and symptoms of low testosterone levels described above, testosterone therapy can be considered. However, once testosterone therapy is initiated, testosterone levels should be closely monitored to make sure that the testosterone level does not become too high, as this may cause stress on the individual, and high testosterone levels may result in some of the negative problems (described previously) seen.

Finding the appropriate balance of testosterone is possible through discussions with your doctor, and it requires your willingness to have testosterone levels checked before the initiation of therapy and then checked routinely in the future.

Medically reviewed by Michael Wolff, MD; American Board of Urology

REFERENCES:

FDA evaluating risk of stroke, heart attack and death with FDA-approved testosterone products.

Harvard Health Publications, Harvard Medical School. Is testosterone replacement therapy safe? Take a look at the latest evidence in the February 2014 Harvard Men's Health Watch.

National Institute on Drug Abuse. DrugFacts: Anabolic Steroids.

St. Louis Post-Dispatch. New medical review refutes link between testosterone replacement therapy and heart disease; low t institute weighs in.

Southeastern Medical Oncology Center. Polycythemia is a Common Blood Problem.

Urologyhealth.org. Low Testosterone (Hypogonadism).

Read this article:
High and Low Testosterone Levels in Men

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Losing weight comes down to knowledge.

Thats it.

Once you understand how your body works then it becomes a lot easier to lose weight. The problem is many people go around trying a million different things that all conflict with each other and when they dont see the results that they want they think that it is impossible to lose weight.

Its quite possible to lose weight quickly if you take the right steps. What constitutes quick weight loss? How about 7lbs in 7 days? That sounds pretty awesome!

If you think that is impossible you are thinking about this all wrong.

First, you need to be positive!

Second, its definitely possible because one of the first things that you will learn to do is to stop sabotaging your body.

Now you mightve been told that you should lose weight slowly. The reason people tell you this is because they think that if you are losing weight quickly, you are doing so in a way that harms your body. Nothing in this post is harmful to you and nothing is voodoo.

You wont be told to take fat-burner bills that keep you up for the next 5 days.

Instead, I will share 5 steps with you to lose weight fast. These arent steps that you can skip either. Think of these as being written in stone.

If you decide not to follow them then that is on you.

Before we dive into the steps I want to take the time to answer this question. Losing weight fast has a number of benefits that you should consider.

Studies have shown that those who lose the most weight in the first 2-4 weeks of dieting have the greatest weight loss results in the following year.

So that means losing weight in the short term has a positive effect on the long-term results.

You know what one of the worst things is when you are trying to lose weight? Not actually losing weight!

This is why people that are trying to diet will try between 3 to 4 different diets a year. Nothing seems to be working so they keep on looking!

When you dont get results that can leave you frustrated and can kill your motivation completely. When you do get results you want to keep that momentum going.

Think about it. You are on a weight loss program which usually means you need to change your routine. Odds are you probably like your routine because you continue to do it so if you are going to change it, it better be for something that works.

If it doesnt work you quickly fall back into your old routine that isnt working for you either, but at least its something that you like.

Now imagine your new routine is starting to show results in 3 days. What do you think will happen then? You wake up a little more upbeat than usual. You have no problem ignoring that cupcake at work.

Why?

Because things are working for you.

When you see results it is easier to stay motivated and stick with the new routine. When you dont see results you ask yourself what is the point?

Lose weight faster, stay motivated longer.

We arent talking about the extreme things that boxers and UFC fighters do with their bodies, but have you ever heard of someone dying from trying to lose weight quickly in a responsible way?

It just doesnt happen!

However, how many people die from being overweight? You dont have to look it up because Ill tell you.

300,000.

There are over 300,000 obesity related deaths a year just in the United States alone. Its an epidemic.

Thinking that losing weight quickly is a bad thing is a crazy thing to think. None of the methods that youll learn below will deprive your body of the nutrients that it needs so there is no fear in losing weight quickly.

The only fear should be of not starting at all.

Now, just because there are only 5 steps doesnt mean this will be a breeze. In theory, all of this should be easy, but thats how most people approach these things.

These steps arent miracles but they do work if you apply yourself.

Step 0 is understanding that this is all on you. If you want to make it happen you can make it happen.

Youve probably heard of this one before, but carbohydrates are the #1 reason why people become overweight.

If you want to learn more about carbs then check out our easy guide to carbs.

To get started on your quick weight loss plan you need to do a carb detox. You need to flush all of the bad carb stuff from your body. This has nothing to do with calories. This has everything to do with the twinkie that you made disappear in 3 seconds.

Doing a carb detox will reduce your calories and force your body to flush out any excess water weight. Dont be surprised if this results in a 5-8 pound drop in weight during the first week.

This is also why many people gain the weight back so quickly after they eat a plate of spaghetti.

Another plus to this, especially those prone to diabetes, is that it will help to reset your bodys insulin levels and become more sensitive to carbohydrates when you do bring them back into your diet.

What? Did you think you were done with carbs forever? Psh, nobody is done with carbs forever.

While doing this process you might also find that your body enters a state of ketosis. What follows is what is commonly known as keto flu. You might experience headaches and other flu-like symptoms for a couple of days. Crazy things happen when you begin to flush out the toxins from your body and restart it.

In my 20s I didnt really care about sleep. I would stay up late either working, gaming, or partying. I would catch up on sleep in the morning and then hit the routine again.

It wasnt good at all.

Many people that are trying to lose weight fail to do so because they dont get proper sleep. It makes sense because you dont really associate sleep with losing weight, but its a really big deal.

One of the worst things about getting a lack of sleep is that your willpower reserves start to drop. When your willpower is low thats when you begin to make poor food decisions. Its a slippery slope from thinking that one Oreo wont hurt to finally eating the whole pizza on your own.

Good sleep also ensures that your hormones are functioning properly. You never want to throw your hormones out of whack because it completely disrupts everything that you have going for you.

Okay, so youve cut out the carbs and have an awesome game plan for getting a good nights sleep, but you probably want to eat at some point.

So what do you eat?

When you are doing your detox you want to consume a ton of protein every chance you get. The reason why is because your body has to find a new energy source since you are depriving it of all of the sweet sugars you used to give it.

Protein becomes that new energy source.

Foods like organic chicken and eggs, beef, and salmon are a great source of protein. If you arent trying to chew food 16 hours a day then consider finding a good whey protein to add to the mix.

The fun doesnt stop there. You will want to cover these foods in high-quality fats. Not pig lard, but extra virgin olive oil and coconut oil.

If you think these fats are a bad thing you are sorely mistaken. They are a blessing. Not only do they add awesome flavor to your meals, but they also provide another energy source for your body.

Be sure to add some low-carb vegetables to the side as well. If you didnt know that vegetables are a source of carbs then make sure you read our guide to carbs.

This is a tricky step because common sense tells you that you should be exercising while dieting and at some point you should. It shouldnt happen when you are going through your detox though because your body is adjusting and its pretty hard to convince your mind to eat differently and start a new workout routine.

Because of the carb detox you will already be losing weight so you want to keep that momentum going. Working out requires your body to burn through its energy sources and because your body is still adjusting that usually means that if you work out now that donut looks much more appealing later.

However, once youre done with your detox you can start to insert some exercise because you will start to eat some carbs again. The reason why you are taking this approach is because you want to prevent something called the down-regulation of metabolism.

What is that? Excellent question!

It is when your bodys metabolism rate slows down because you are eating less food. You want to include exercise in your regimen so it doesnt continue to slow down and all it takes is exercising 3x a week.

The best type of exercise you can do for this in our opinion is circuit training.

Knowing how to read food labels is important, but you never want to end up just reducing your food to numbers. You want your body to enjoy everything that you consume and you want to feel good about it later.

The problem with just reducing food to just numbers is that you can find sneaky ways to get a box of chocolate chip cookies into your daily diet if you skimp out on other things.

But how are those cookies going to make you feel? While they may help you reach your daily carb limit are they providing any other nutrients that your body needs?

A huge mindset win for you will occur when you can stop thinking about just the taste of a food and also start thinking about how it is going to make you feel later.

Almost everything good that I like to eat that is bad for me results in me feeling even worse later.

If you follow these steps and nothing is happening then there is a good chance you are consuming too much food. Low-carb vegetables are great to eat but if you are consuming 50lbs worth a day you shouldnt expect to lose any weight.

If you arent seeing any results then it becomes time to count your calories. Its pretty difficult to eat more than your daily calorie count, but its not impossible.

Read more:
The 5 Steps to Losing Weight Fast - Lose Weight, Exercise ...

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hGH Replacement Therapy has been a popular Anti-Aging and performance enhancing treatment since as early as 1990, but unfortunately, use of hGH does not come without risks.

Sermorelin acetate has become a popular alternative as it enables you to obtain the benefits of hGH Therapy, without the associated risks.

This article looks more closely at the benefits of Sermorelin injections as a hGH alternative and the cost associated with it.

To begin with, it is a good idea to have an understanding of what sermorelin acetate is and what role it plays when administered via injection.

Scientifically sermorelin acetate is referred to as growth hormone releasing factor 129 NH2-acetate, this is because it is a peptide which contains the first 29 amino acids that make up growth hormone produced in our bodies.

This contributes to sermorelins function as a growth hormone secretagogue (a substance which causes another substance to be secreted Wikipedia) in this case, the substance whose secretion is promoted is growth hormone.

For this reason, sermorelin is often also referred to as an hGH stimulator and is considered an excellent alternative to hGH.

One important thing to understand about Sermorelin is that it promotes healthy function of the pituitary (the gland responsible for our bodys production of hGH) during the aging process.

This is a far cry from aggressive administration of hGH which can, in fact, negatively impact normal pituitary function.

Another distinct advantage of using sermorelin instead of hGH is the cost involved.

hGH typically costs $1000+ per month of treatment, sermorelin is a much more affordable option with 3 months treatment of sermorelin costing significantly less than just one month on hGH.

In fact, sermorelin is available at as low as $290 per month for a 9mg vial.

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From $317 per month

Besides the obvious advantages of sermorelin injections detailed above, you may want to know how you can benefit from using this therapy.

Perhaps the easiest way to understand the potential benefits of hGh replacement therapy is to look at the symptoms of hGH decline and the effect hGH replacement has on those symptoms.

These are detailed below:

Changes in body composition due to decreasing levels of hGH are reflected by a decrease in lean body mass (muscle) and an increase in fat mass.

Correcting hGH levels has been shown to reverse this state by improving muscle mass and reducing fat.

Research indicates that hGH deficiency in adults contributes to a reduction in bone density and therefore increased risk of osteoporosis.

It has also been shown that hGH replacement therapy for greater than 12 months results in improved bone mineral density and hence, lower risk of osteoporosis.

Due to changes in body composition detailed above, muscle strength is understandably compromised. As hGH therapy corrects body composition and improves muscle mass, muscle strength also improves.

The best results are gained after 12 months of hGH therapy.

By improving bone mineral density and increasing muscle mass and strength, hGH therapy can help to prevent joint deterioration that is a feature of arthritis.

Optimal growth hormone levels are also essential for health of connective tissue such as the synovium found in joints.

Exercise performance is reduced in individuals with growth hormone deficiency. This appears to be partially due to reductions in bone density and muscle mass but also in part due to a reduction in oxygen uptake.

hGH therapy for 6 months has been shown to improve exercise performance by improving muscle mass and also oxygen uptake

There is evidence of a greater risk of heart disease in individuals with growth hormone deficiency and it has been hypothesized that this is due to a greater propensity to develop premature atherosclerosis (a build-up of plaque inside the arteries which increases risk of heart attack and stroke).

Growth hormone deficiency also results in changes in heart size and function. These changes have been demonstrated to be reversed after 6 months hGH therapy.

Growth hormone deficiency results in a reduced resting metabolism and replacement therapy reverses this decrease. hGH therapy has also been shown to increase protein synthesis, increase fat oxidation, normalize carbohydrate metabolism and reduce LDL (bad) cholesterol.

These favorable effects on metabolism may in part explain some of the other benefits of hGH including improved hearth health and body composition.

A reduction in skin thickness and all-important skin collagen is another result of growth hormone deficiency. Both conditions are improved by hGH therapy.

Although adults with growth hormone deficiency are not normally considered to have a compromised immune system, there is some evidence to suggest that hGH therapy can help regulate immune function.

It has been demonstrated that people with growth hormone deficiency have more difficulty with sexual relationships and reportedly, lower energy levels.

Many individuals have found an improvement in energy, libido and sexual performance following hGH therapy, some men even claiming an improvement in problems with premature ejaculation.

Reduced psychological well-being has been reported in individuals with growth hormone deficiency and hGH replacement has resulted in improvements in mood, energy and general feelings of well-being.

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TRAINING PHILOSOPHY

TEAM Bootcamp Training is not your usual training (which is why you get superior results). Our Training works equally well for those in search of Massive Weight Loss, as it does for Elite Military Forces and Professional Athletes Because its tailored to YOUR ability. This means youll be able to participate fully and get maximum personal results, alongside your fellow campers, who will range across all levels of physical ability.

WORK VS RECOVERYAnother reason TEAM Bootcamp Training is going to get better results for you is that we have struck the perfect balance between Work and Recovery. Unlike other boot camps that simply aim to run you into the ground until youve got nothing left (increasing the chance of injury and illness) we ensure youre always fit and able to give it your all, being able to work at a higher level, and get even more out of your training.

We include daily clinics, enforced rest, active recovery days and an all-out rest day for those staying with us longer than a week, to facilitate recovery.

Dont be fooled though The Work is designed to push you further than you ever thought your body could take you, which is a truly life-changing experience for many.

Its been described as being like flicking a mental switch, which proves to yourself that youre capable of so much more than you previously believed you were. This training not only forges a much fitter, healthier and happier body in the shortest time possible it also gives you an inner strength you can carry with you for the rest of your life.

THE TRAINING FACILITIESWeve invested a lot in making sure TEAM Bootcamp has the best possible facilities to train you to the best possible standard and delivery you the best possible result.

This Includes:

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TEAM Bootcamp | Military Fitness, Weight Loss & Fat Boot ...

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Losing weight isnt easy, but keeping it off can seem even more daunting.

Thankfully, it turns out that the idea that most people who lose weight gain it all back (and sometimes more) might be amisconception,and theres research to back that up:An ongoingobservational studyfound that with sustained behavioral changes, the majority of people were able tokeep weight offfor 5+ years.

To help bolster your resolve, shed thesenine unhealthy habits and ways of thinkingto help make weight losspart of who you are,rather than a fleeting phase.

Feeling like you have to suffer forthe rest of your lifeto maintain your weight loss is understandably scary.

Thats why its crucial to have a realistic maintenance plan for eating and exercising that meshes with your life. Just as important, however, ishow you reactwhen you go off-plan.

Slipups will happen. Its helpful to not view them as a failure but as something you can learn from, says psychologist Holly Parker, Ph.D., author of When Reality Bites: How Denial Helps and What to Do When It Hurts.

Try to think of those ups and downs as a natural part of the process, she says, rather than getting hung up on the fact that the slipup happened. And use the information you gleaned to help guard against a similar lapse in the future.

Getting back on the horse right away can also make you feel more in control, Parker says. Feeling passive, on the other hand, can make you feel helpless and overwhelmed, which can be part of a vicious cycle that leads to poor diet decisions.

Many of us overeat or eat things that arent so healthy asa way to cope with difficult feelings, adds Aline P. Zoldbrod, Ph.D., a psychologist based in Lexington, Massachusetts, and a spokesperson for the American Psychological Association. So the best way to not get into feelings of hopelessness is to set small goals and to have a lot of compassion for yourself when you are struggling.

In addition,practicing mindfulnessormeditationcan help you become more self-aware, so you dont use food as a crutch when the going gets tough, she says.

(Pro tip: Need ideas on how to eat right and get fit? Download our free 100 Ways to Lose Weight guidehere!)

When social media starts exploding with testimonials about the latest magical diet food, it can be difficult to not get caught up in the hype and start thinking you cant possibly be healthy without it. But ifbeet smoothies, salmon jerky, or kalejust arent your jam, dont worry about it, nutritionists say.

Noonefood is the ultimate food, says Paige Bent, M.S., R.D., C.S.S.D.. Every food has a different macro- and micronutrient profile, and bodies need a variety of all of those things.

In other words, its the whole puzzle, not individual pieces, thats important. While one food doesnt have the power to ruin your diet, the health food of the moment wont make it healthy on its own either, says Tammy Lakatos Shames, R.D., a dietitian in New York City and co-author of The Nutrition Twins Veggie Cure, with sister Lyssie Lakatos, R.D.

Just like you wouldnt eat cake at every meal its OK every once in a while its the same with really good foods, says Shames. If your diet is poor overall, throwing in some kale or red quinoa once in a while wont make up for it.

In addition, no matter how impressive a foods nutrition profile is, it wont make much difference to your health if you resent eating it, Bent says.

Is kale healthier than romaine lettuce? Yeah, sure, she says. But if you hate kale, youre not going to eat it. Id rather you eat a salad with romaine that youll enjoy and keep eating rather than forcing yourself to eat kale once in a while.

You dont have to buy expensive exercise clothes to get a good workout, but theres evidence to suggest that clothes might actually play a role in keeping you motivated.

So, if youre wearing clothes that are uncomfortable (like baggy cotton shirts that get heavy with sweat or leggings that feel a little too low-cut), that might be what stands between you and a good workout.

According to a study published in the Journal of Experimental Psychology,when subjects wore lab coats, they performed better at tasks requiring attention, leading the authors to conclude thatclothes might have symbolic meaningand associations for some people.

And clothes might also have the ability to affect psychological processing. That might help explain why sometimes just putting on cute workout clothes can feel inspiring and energy-boosting, and why tying your sneakers can be the thing that finally spurs you to head out the door and go for a run.

Obviously, being comfortable makes working out more pleasant, Parker says. When I wear clothing that I feel uncomfortable in, my mental energy is distracted. So I imagine that wearing clothes that make you feel good can be motivating.

Life often gets in the way of good intentions: You go on vacation or to a wedding, and indulge a little too much. When that happens, its tempting to overcorrect with a quick-fix diet plan.

Any responsible dietitian will tell you to steer clear of unhealthy diets that severely restrict calorie intake or the variety of foods you can eat. From a pragmatic standpoint, you shouldnt do them because they wont help your reach your weight goals beyond the very short-term.

More importantly, your body may try to hold on to fat stores if you go below a certain calorie level in preparation for what it considers starvation.

Ultra-low calorie diets can backfire in terms of your metabolism function, Lakatos says. Although initially, there might be weight loss, part of what youre losing is muscle tissue, whichcan affectthe speed of your metabolism.

That means that when you start eating normal food again, it might be more of a struggle to keep weight off. Not only is it unsustainable, it leaves you back where you started, and that can be pretty depressing, she says.

This yo-yo dieting process is one of the biggest obstacles for people trying to keep weight off, says Bent, who has maintained a significant weight loss for several years herself.

Diets arent things you start and go off of and then go back to your old habits, she adds. A quick fix is not healthy, nor is it weight loss thats going to last.

What works is finding a balance that works for you, recommends Bent.Start slow and keep making small goalsfor yourself, such as adding an extra serving of vegetables to your diet each week so you adjust to eating more of them.

When you slowly incorporate changes into your life, eventually they wont seem as daunting, she says.

No matter what your weight is, exercise is an important part of a healthy lifestyle, and regular exercisetends to be a contributing factorin your ability to keep weight off over time.

The key is finding an activity (several) that you enjoy and will do regularly. While some people thrive on competition and enjoy group sports, others may preferat-home workoutsby themselves.

Its amazing how, when people develop a habit, it eventually can become a part of their identity, Parker says. For example, instead of thinking, Im running, you start thinking, Im a runner.

When they use that language, something has been folded into their identity, so theyre more likely to stick with it because it has become part of who they are, she says.

Sure, alcohol contains empty calories that dont do your body a lick of good, but if youre smart about it,you dont have to ditch alcoholto maintain weight loss.

Like a glass of juice or a scoop of ice cream, alcohol can fit into a healthy weight-maintenance plan, Bent says. Butitisa treat, she points out, and should be treated accordingly.

If you really know your limits and can have just a drink once or twice a week, we say its perfectly fine, Shames says.

Problems can arise, however, if people jump on and off the abstinence wagon without having a realistic plan to keep alcohol consumption in check.

When clients tell us theyre going to completely abstain for 2 weeks, well say, thats great, but if they felt deprived doing that, they might go wild after its over, Shames says.

They also advise setting a drink limit in advance: With a number set in your head, its easier to stick to, Shames says.

Pro tip:Drinking water or soda water between each alcoholic beverage helps slow you down and keeps you hydrated.

Sometimes we shift into party mode way too easily. A birthday party is a no-brainer danger zone, but if youre not careful, having friends over for dinner can trigger party mode, then regular Friday happy hours with coworkers.

How much you share about your indulgence plan for an occasion is up to you, but sometimesasking loved ones for helpand understanding about your goals can be helpful, Bent says.

If you tell people, this is something Im doing for myself, and I need your help, it makes you more accountable because they know youre working on these things, she explains.

There are also sneaky strategies to help you avoid nosy questions about what you might be eating or drinking: Having a little healthy food on the plate in front of you wont stand out like an empty plate would, Shames says. A red plastic cup filled with soda water helped Bent blend in unnoticed at college-era parties, she says.

Reminding yourself that you have a choice is another trick to maintain healthy behaviors, Parker says. A 2015 study found that when people at a mall were confronted with signs asking whether they wanted to take the stairs or the escalator,more people chose the stairsthan people who hadnt read the sign.

It might have a similar effect on eating behavior, Parker says, to remind yourself that you have the option to eat a cookie or eat an apple and its up to you.

A steady stream of negative talk about your body doesnt just make you feel bad it makes healthy choices more difficult.

Theres this idea that if people are hard on themselves, theyll be motivated to do better, but evidence shows that the opposite is true, Parker says, pointing out that research suggests that fat shaming may actuallycause people to eat more, not less.

Being cruel to yourself with negative self-talk can set you up for a vicious cycle, Zoldbrod says: You say terrible things to yourself, feel worse than you did before, use food to self-medicate your upset feelings, and then you feel disgusted by yourself, so you want to eat more to feel better. It just goes around and around.

When you catch yourself thinking bad things about your body or your weight,flip the body-shaming scriptby focusing on the bigger picture: Youre losing weight to be healthy and strong.

If you start beating yourself up for eating a cupcake or skipping a workout, think about healthy goals youre working on now.

Focusing on what you can achieve rather than what you can avoid has a more positive impact, Parker says.

Youre probably familiar with many of the reasons why stress is bad for your health, but heres another: cortisol.

This is the bodys stress hormone and it affects how your body stores fat,contributing to belly fat stores, and itcan also increaseappetite-stimulating hormones. So having you guessed it a plan to combat stress can help maintain your weight, Bent says.

When youre trying to lose weight, you might get stressed out that you cant have your favorite foods, she says. The trick is to map out your eating plan for the week and add healthier versions of your favorite not-so-healthful foods, or squeeze in a small treat here and there without being too restrictive.

Dont forget to keep moving, too: Exercise naturally boosts endorphin and serotonin levels, which helps lower stress, Shames says.

Try to remember that long-term weight loss isnt as much of a unicorn as previously thought. Experts agree that having a plan, setting small goals and challenges to keep yourself motivated, and not freaking out when life happens all go a long way in maintaining your weight. Ditch these bad habits, and youll be a step ahead in the weight-maintenance game!

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When it comes to "the best diet to lose weight" (also known as a "cutting diet"), you'll get A LOT of suggestions as to which diet to lose weight fast you should follow. However, the truth is that whether it's keto, intermittent fasting, paleo, and so on, all of these diets work by making it easier for you to eat at a calorie deficit. These diets don't have a "secret" fat loss effect which has been proven time and time again in the literature. Simply meaning that the best weight loss diet or the best diet for abs for example is the one that you can adhere to the best. However, weight loss is one thing and fat loss is a whole other variable which is MUCH more important when it comes to improving your physique. When it comes to optimizing the best fat loss diet, you need to pay attention to how much protein,fats, and carbs you're ingesting on a daily basis. I go through how to optimize each of these factors to create the best fat burning diet in my video. I also show a daily nutrition/meal plan (full day of eating) for fat loss with various examples/macros of what I personally eat on a daily basis.

LINK TO GIVEAWAY (ON MY INSTAGRAM):https://www.instagram.com/jeremyethier/

LINK TO FOOD SCALE (this is an affiliate link and I will get a portion of the sale, so thank you in advance!):http://amzn.to/2IBckCt

LINK TO WRITTEN ARTICLE (BUILTWITHSCIENCE.COM):https://builtwithscience.com/diet-to-...

STUDIES:Diet meta-analysis:https://www.ncbi.nlm.nih.gov/pubmed/2... Lose 0.7% bodyweight per week:https://www.ncbi.nlm.nih.gov/pubmed/2...Eric Helms study:https://jissn.biomedcentral.com/artic... Protein:https://www.ncbi.nlm.nih.gov/pubmed/2... https://jissn.biomedcentral.com/artic... Carbs/fats:https://jamanetwork.com/journals/jama... https://jissn.biomedcentral.com/artic... Brad protein spread out:https://jissn.biomedcentral.com/artic... Post-workout meal:https://jissn.biomedcentral.com/track... Caffeine:https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/1... Omega-3:https://www.ncbi.nlm.nih.gov/pubmed/2...Meal before bed:https://www.ncbi.nlm.nih.gov/pubmed/1...https://www.ncbi.nlm.nih.gov/pubmed/2... Under-reporting calories:https://www.researchgate.net/publicat...https://www.ncbi.nlm.nih.gov/pubmed/1...

MUSIC:https://soundcloud.com/lakeyinspiredSong 1: Lakey Inspired The ProcessSong 2: Lakey inspired Chill DaySong 3: Lakey Inspired - Better Days

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Amino Acids

Amino acids are the chemical units or building blocks of the body that make up proteins. Protein substances make up the muscles, tendons, organs, glands, nails, and hair, and the growth, repair, and maintenance of all cells are dependent upon them. Next to water, protein makes up the greatest portion of our body weight. The amino acids included are as follows:

Arginine aids in weight loss, as it facilitates an increase in muscle mass and a reduction of body fat. It also assists in the release of growth hormones that are crucial for optimal muscle growth and tissue repair.*

Glutamine is the most abundant amino acid found in muscles; it helps build and maintain muscle tissue, and it also helps prevent muscle wasting, decreases sugar cravings, and the desire for alcohol.*

Glycine retards muscle degeneration and it improves glycogen storage, freeing up glucose for energy needs.*

Ornithine helps to prompt the release of growth hormones that promote the metabolism of excess body fat (this effect is enhanced if combined with Arginine).*

Valine is needed for muscle metabolism and coordination, tissue repair, and for the maintenance of proper nitrogen balance in the body; it is also used as an energy source by muscle tissue.*

Serine is needed for the proper metabolism of fats and fatty acids, the growth of muscle, and the maintenance of a healthy immune system.*

Tyrosine is important to overall metabolism; it is a precursor of adrenaline and dopamine, which regulate mood and stimulate metabolism and the nervous system; it also acts as a mood elevator, suppresses the appetite, and helps reduce body fat.*

Glutamic Acid is an excitatory neurotransmitter for the central nervous system, including the brain and spinal cord; it is important in the metabolism of sugars and fats.*

These other natural supplements are also included to aid in increasing energy, stamina and endurance, reducing fat, improving mood, and providing additional nutrients to support the PS1000 plan.*

Maca is a Peruvian root known to help improve energy and stamina, improve the quality of sleep, and reduce stress. It contains many fatty acids, minerals and vitamins such as calcium, magnesium, silica, amino acids, antioxidants, alkaloids and sterols; Maca can be an aid in any diet.*

Beta-Alanine is a naturally occurring beta amino acid that promotes high energy levels and increases endurance. It does this by promoting carnosine, a substance that has a critical role in muscle endurance because it protects against muscle failure. Beta-Alanine has been shown to help increase strength and reduce body fat.*

Rhodiola, more commonly known as goldenrod, is a plant that is known to improve physical and mental performance, reduce fatigue, enhance mood, and improve endurance. Rhodiola is also known for helping to strengthen the nervous system, enhance memory, aid weight reduction, and reduce recovery time for illness or injury.*

African Mango (Irvingia gabonensis) enhances the activity of a the hormone Leptin that plays a crucial role in controlling appetite and optimizing metabolism.*

Glucomannan is a soluble, fermentable, and highly viscous dietary fiber derived from the root of Amorphophallus konjac (aka elephant yam or konjac plant) and is native to Asia. When consumed, it absorbs water in the digestive tract, reducing absorption of carbohydrates and cholesterol by the body, supporting the use of glucomannan for cholesterol reduction, diabetes, and weight loss.*

The vitamin B12 Complex is added to the PS1000 plan to increase energy and raise the metabolism. B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is burned to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body metabolize fats and protein.*

Methyl B-12, derived from methylcobalamin and has a much higher bioavailability than the form most widely available in supplements, cyanocobalamin.*

Their B6 is derived from Pyridoxal 5 Phosphate (P-5-P) and is five times more absorbable than other B6s. B6 is required for proper absorption of vitamin B12.*

Niacin (Vitamin B3) known to help produce hormones that are beneficial to the body. Niacin helps to improve circulation and reduce cholesterols and is important to the health of the nervous system, digestive system, skin, eyes, and hair.*

Vitamin E is added, as the conversion of B12 into its biologically active form requires vitamin E.*

Zinc supports the production of hydrochloric acid and intrinsic factor in the stomach, both of which are needed to convert some of the B12 from food sources.*

Potassium is essential for proper functioning of the heart, kidneys, muscles, nerves, and digestive system.*

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Downloadthe NHS weight loss guide our free12-weekdiet and exercise plan.

The plan, which hasbeen downloaded more than4 million times,is designed tohelp you lose weight safely andkeep it off.

The plan is designed to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance.

For most men, thismeans sticking to acalorie limit of no more than 1,900kcal a day, and 1,400kcal for most women.

If you find it hard sticking to the calorie limit, use our BMI calculator to getyour ownpersonal weight losscalorie allowance.

If you go over your limit one day, don't worry: it simply means you'll have to reduce your calorie intake on the following days.

For example, if you're a woman and you have 1,700kcal on Tuesday, that's 300kcal more than your daily calorie allowance of 1,400kcal.

To stay on track, you'd need to cut out an extra 300kcal from your remaining calorie intake over the rest of the week.

The calorie allowance is based on NICEguidance, which states that to lose weight, the average person should reduce their daily calorie intake by 600kcal.

The guide is delivered through 12 weekly information packs full of diet, healthy eating and physical activity advice, including weekly challenges.

Each informationguidecontains a food and activity chart (view sample PDF, 545kb) to help you record your calories, exercise and weight loss so you can see how well you're doing at a glance.

Printthe chart outand stick it somewhereyou can see it, such as the fridge or a kitchen cupboard, and update it at the end of each day.

In addition to a healthier diet, regular physical activity is an important component of your weight loss journey.

Not only will it help you burn extra calories, but it will also keep you motivatedand improve your general health and wellbeing.

As you work through the weeks, you'llget lots ofideas and structured programmes to help you get active, fromeasy ways togradually build activity into your day,tothe popular Couch to 5K,5K+and Strength and Flexpodcasts.

The links below provide the tools and knowledge you'll need from day one on the plan. Before you download Week 1, it's worth taking a look so you can:

This guide is intended for use by healthy adults with a body mass index (BMI) of 25 and over. Find out if you need to lose weight using the BMI healthy weight calculator.

It is not suitable for children and young people or pregnant women. If you have a medical condition, you should consult your GP before starting.

It's a good idea to seek the advice of a health professional before starting on any weight loss programme.

The NHS Choices weight lossguide has been developed under the supervision and advice of specialist dietitians from the British Dietetic Association, which represents registered dietitians in the UK. Thanks to dietitians at DOM UK (Dietitians in Obesity Management), a specialist group of the British Dietetic Association.

Page last reviewed: 05/12/2016Next review due: 05/12/2019

Excerpt from:
Start the NHS weight loss plan - NHS

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